CrossFit Modern – CrossFit

Warm-up (No Measure)

General

3 Min Row/Bike or Run

Mobility

5-7 Cat/Cow

10 Shoulder Dips + Rotations

5/5 Kneeling T-4 rotation

20 90/90 + progression

5/5 T-4 rotation in Lunge
Specific

2 Sets

20/20 Side Plank

10-15 Banded Good Morning

5-7 Ring Row or Scap Pull Up

Sumo Deadlift

Every 1:45 x8

5 Sumo Deadlift

Drive Through Heels: Push the floor away, engaging glutes & hamstrings.

Chest Up: Maintain an upright torso and prevent excessive forward lean.

Bar Close to Body: Keep the bar as close as possible to minimize energy leaks.

Lockout Strong: Finish with hips fully extended but no over-arching in the lower back.

Comp: Torque (Time)

RX

4 Rounds for Time:

15/12 Cal Bike

12 Toe to Bar

9 Front Squat 135/95

Intermediate

4 Rounds for Time:

15/12 Cal Bike

9 Toe to Bar

7 Front Squat 115/85

Scaled

4 Rounds for Time:

15/12 Cal Bike

9 Hanging Knee Raise

7 Front Squat